Vegetarian diets have gained significant popularity in recent years. Individuals may choose this lifestyle for various reasons, including health advantages or a desire to avoid causing harm to animals. Regardless of the motivation, adopting a vegetarian diet can offer numerous benefits. If you believe that a vegetarian diet consists solely of vegetables, you are mistaken. Embracing vegetarianism opens up a wide array of culinary possibilities. One such option is the lacto-vegetarian diet, which permits the consumption of dairy products. While the emphasis is on plant-based foods, it also includes milk and other dairy items. This dietary approach is beneficial for cardiovascular health and may contribute to the prevention of diabetes.

What is lacto-vegetarianism?

Most vegetarians refrain from consuming any animal-derived products, which typically excludes items such as milk, cheese, and eggs. According to dietician Ramya B., the term "lacto" refers to milk, and lacto-vegetarianism is a specific form of vegetarianism that emphasizes a diet rich in plant-based foods while incorporating dairy products. This dietary approach ensures a well-rounded intake of plant nutrients along with the additional advantages provided by dairy, allowing individuals to obtain essential nutrients like calcium and vitamin D from sources such as milk and yoghurt.

What are the benefits of being a lacto-vegetarian?

Following this type of diet can offer a range of health benefits, including:

1. Rich in nutrients

A diet that includes fruits, whole grains, legumes, vegetables, nuts, seeds, and dairy is rich in essential nutrients, including fibre and vitamin D, according to the expert. This dietary pattern also supplies important minerals such as calcium and magnesium, along with antioxidants. Dairy items such as milk, yogurt, and cheese are excellent sources of high-quality protein, which is crucial for muscle repair, growth, and supporting immune function.

2. May protect the heart

Adopting a lacto-vegetarian diet can be beneficial for cardiovascular health, as it may contribute to the reduction of cholesterol levels. Research published in the Journal of the American Heart Association in 2015 indicates that vegetarian diets, including lacto-vegetarian options, can decrease both total cholesterol and LDL (low-density lipoprotein, often referred to as "bad" cholesterol), which are associated with an increased risk of heart disease.

3. May prevent diabetes

Diabetes is a prevalent chronic health issue characterized by elevated blood sugar levels. Research published in the European Heart Journal in 2023 suggests that vegetarian diets, such as the lacto-vegetarian diet, may aid in the prevention of diabetes. According to Ramya, "Increased consumption of fibre-rich foods and whole grains can assist in regulating blood sugar levels and enhancing insulin sensitivity."

4. May help in cancer prevention

Antioxidants derived from plant-based foods, including fruits and vegetables, may contribute to a reduced risk of cancer. A study published in the Cancer Management and Research journal in 2010 indicated that vegetarian diets, particularly lacto-vegetarian diets, were associated with a 10 to 12 per cent decrease in the likelihood of developing cancer.

5. Weight management

According to the expert, plant-based diets typically contain fewer calories and are rich in fibre, contributing to the maintenance of a healthy weight. Additionally, dairy products such as yogurt may enhance feelings of fullness, potentially leading to a decrease in total calorie consumption. A 2016 study published in the Journal of General Internal Medicine indicated that individuals adhering to a vegetarian diet for 18 weeks experienced an average weight loss of approximately 2 kg more than those who consumed meat.

6. May protect against postmenopausal osteoporosis

Osteoporosis is a condition affecting the skeletal system, characterized by weakened bones. A lacto-vegetarian diet may offer protective benefits, particularly for postmenopausal women. A study conducted in 2023 and published in the Nutrition Research journal indicated that adopting a lacto-vegetarian dietary pattern could serve as a preventive strategy against postmenopausal osteoporosis, a form of disease that arises due to reduced estrogen levels.

What can a lacto-vegetarian eat?

Here is what this type of vegetarian diet should consist of:

• Milk (cow, goat, or plant-based alternatives like soy, almond, or oat milk)
• Cheese (cheddar, mozzarella, ricotta, etc.)
• Yoghurt (regular, Greek, or dairy-free alternatives)
• Butter
• Cream
• Cottage cheese
• Leafy greens (spinach, kale, and lettuce)
• Root vegetables (carrots, potatoes, sweet potatoes, and beetroot)
• Cruciferous vegetables (broccoli, cauliflower, and Brussels sprouts)
• Berries (strawberries, blueberries, and raspberries)
• Citrus fruits (oranges, lemons, and grapefruits)
• Tropical fruits (mangoes, pineapples, and bananas)
• Other vegetables (tomatoes, zucchini, bell peppers, and cucumbers)
• Whole grains (oats, brown rice, quinoa, and barley)
• Pasta (made from whole wheat or other grains)
• Cereals (whole grain, and bran flakes)
• Bread (whole wheat or multigrain varieties)
• Lentils (red, green, brown)
• Chickpeas
• Beans (kidney beans, and black beans)
• Peas (green peas, and split peas)
• Nuts (almonds, walnuts, cashews, and pistachios)
• Seeds (chia seeds, flaxseeds, and pumpkin seeds)
• Olive oil
• Coconut oil
• Avocado oil
• Vegetable oil
• Nut butters (peanut butter, and almond butter)
• Tofu
• Edamame

What does a lacto-vegetarian not eat?

They follow a plant-based diet that includes dairy items but excludes certain animal-derived foods.

• Beef
• Pork
• Lamb
• Game meats like venison
• Chicken
• Turkey
• Duck
• Fish
• Shellfish like shrimp, crabs, lobsters, and oysters
• Other seafood like squid, and scallops
• Eggs
• Processed meats like sausages, bacon, ham, and salami

Are there downsides to being a lacto-vegetarian?

While this type of diet provides various health advantages, it is important to recognize certain risks and challenges, particularly if the diet lacks balance.

Research published in Frontiers in 2023 indicates that individuals adhering to a vegetarian dietary pattern, such as lacto-vegetarianism, may face the risk of insufficient intake of essential nutrients like iron and vitamin B12.

Those who adopt this dietary approach may experience vitamin B12 deficiency, as this nutrient is predominantly found in animal-derived foods. An expert notes, "Given that a lacto-vegetarian diet excludes meat, fish, and eggs, individuals following it may be susceptible to B12 deficiency." This vitamin plays a crucial role in the synthesis of DNA, the genetic material present in all human cells.

Heme iron, which is found in animal products, is absorbed more efficiently than non-heme iron from plant sources. An expert explains, "This can result in iron deficiency, particularly among individuals with increased iron requirements, such as menstruating women." The lacto-vegetarian diet does not include meat; however, it allows for the consumption of dairy products like milk, cheese, yoghurt, and butter, in addition to a variety of plant-based foods, including fruits and vegetables.

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